Chikafu cheZoni chiri chimwe chezvirongwa zvakakurumbira zvekudya. Kana iwe uchida kubvisa yakawandisa mafuta, iri sarudzo yekufunga nezvayo.
Inofungidzirwa chikafu chine nhare yepakati yekuyedza, isu tinotsanangura pasi apa chii ichi nezveZoni uye chii chinodiwa kuti ugaremo.
Chii chinovimbisa?
Yakagadzirwa naDr. Barry Sears muna 1995, Iyo Zoni Kudya idiki yakaderera koriori chikafu. Iyo inovimbisa kupisa mafuta (kunyangwe iwe uchirara) usinganzwe nzara. Iyo zano ndeyekuenzanisa kudyiwa kwematatu macronutrients: mafuta, makabhohaidhiretsi uye mapuroteni.
Iyo Zoni haina kuvimbisa kurasikirwa kukuru kwekurema nekukasira. Iwe unogona kutarisira kurasikirwa nezve paundi muvhiki yekutanga. Nekudaro, zvinovimbisa kuti huremu hwese hwakarasika huchave hune mafuta, kwete mhasuru kwete mvura.
Sezviri pachena, chirongwa chekudya ichi chinosanganisira kudzora kwehormone kunoita kuti muviri nepfungwa zvivandudzike nekufamba kwemasvondo. Inofungidzirwa izvo imwe yemhedzisiro yacho ndeyekuti hembe dzinokukodzera iwe zvirinani.
Zvibvumirano zvinotenderwa uye chikafu chinorambidzwa
Kudya kuri kutaurwa kunosanganisira kudya katatu uye zvidyiwa zviviri pazuva. Chimwe nechimwe chezvikafu musanganiswa wemapuroteni, makabhohaidhiretsi uye mafuta. Mapuroteni ane mafuta mashoma (huku isina ganda, turkey, hove…), yakaderera glycemic index makabhohaidhiretsi (kunyanya michero nemiriwo) uye chikamu chidiki chemafuta ane hutano (olive oil, avocado, almonds…). Kuwana omega 3 fatty acids kwakakosha mukudya uku.
Kana zvasvika kune zvekudya zvakarambidzwa, hapana kana izvo zvakakwana. Nekudaro, kana makabhohaidhiretsi ari musimboti wekudya kwako, zvinogona kukuomera kuti uchinjane neichi chirongwa chekudya. Uye ndizvozvo chikafu chakadai sechingwa, pasita, kana zviyo hazvitambe chikamu chekutanga kana chechipiri.
Zvakare kudzivisa zvakasiyana siyana zvekudya zvinokurudzirwa, kusanganisira michero nemiriwo ine hupfumi hwakawanda mushuga (chibage, karoti, mabhanana ...), nyama tsvuku ine mafuta nemazai emazai.
Kuwanda
Ratio dzakakosha kwazvo muchirongwa chekudya chakagadzirwa naDr. Barry Sears. Iwo akajeka uye zvese zvekudya zvinofanirwa kuve zvakafanana. 40% makabhohaidhiretsi, 30% mapuroteni uye 30% mafuta.
Kuti uise zvikamu izvi mukuita, gura ndiro yako muzvikamu zvitatu zvakaenzana. Chikamu chetatu cheplate chinoenderana nemapuroteni uye zvikamu zviviri zvasara kune michero isiri-starchy nemiriwo. Pakupedzisira pini yemafuta emononunsaturated anowedzerwa. Supuni yemamwe maorivhi emhandara emafuta kana nzungu dzakadai semarumondi zvinokurudzirwa.
Kana zvasvika kune macalorie, chinangwa ndechekusvika macalorie 1.500 pazuva mune varume. Uye kutenderedza 1.200 kana ari mukadzi anoita chirongwa chekudya ichi.
Pros and cons
zvayakanakira
Tichifunga nezvekuvapo kukuru kwemiriwo, ndizvo chikafu chinodyiwa nevadyiwa nyama uye vegans. Iyo Zone Diet inopawo mukana wekudya isina-gluten, sezvo ichiodza moyo kudyiwa kwegorosi, bhari kana rye. Nekudaro, kana iwe uchida kudzivirira gluten zvachose, iwe uchiri kuda kutarisa kune zvigadzirwa zvinyorwa.
Kushandisa munyu zvisina kunaka kunogona kukonzera matambudziko akaita seBP. Iyi chirongwa chekudya ishoma mune munyu nekuti inosimbisa chikafu chitsva pane chikafu chakagadzirwa nesodium. Nomuzvarirwo, kushandisa mukana uyu, mumwe anofanirwa kuita nhamburiko dzese kushandisa shoma sezvinobvira kubika uye mwaka chikafu muDunhu.
Izvi zvinotevera zvimwe zvezvakanakira.
- Izvo zvishoma kudzvinyirira kupfuura mamwe mapuroteni chikafu.
- Inogona kudzikamisa mazinga eshuga uye kudzikisira kudhakwa.
- Vazhinji vanhu vanotevera chikafu ichi vanokwanisa kudzikisa huremu.
Contras
- Zvinogona kuve zvakaoma kuwana iyo yakakurudzirwa zuva nezuva huwandu hwecalcium.
- Inogona kutungamira mukushayikwa kwefibre, vitamini C, folate, uye akasiyana mamineral.
- Inogona kuisa kushushikana paitsvo.
- Inogona kuve yakanyanya kukora mumafuta kune vanhu vanofanirwa kudzora yavo yeropa uye cholesterol mazinga.
- Nekuda kwekunzwa nzara, uye kudzikiswa kwechikafu chakajairwa senge mupunga kana pasita, zvinogona kuve zvakaoma kutevera munguva refu.
Zone Kudya Mitemo
Zvirongwa zvese zvekudya zvinoenderana nemitemo uye kurudziro, uye iyo Diet Diet haina kusara. Izvi zvinotevera zviri pakati pezvakanyanya kukosha. Zvinokurudzirwa kuunza shanduko dzese dzinodiwa zvishoma nezvishoma mukati memavhiki akati wandei kusvika wasangana nemazano ako ese nenzira kwayo.
Masvomhu yakakosha pane chikafu ichi. Iyo 40-30-30 fomula inofanirwa kuiswa kune ese kudya (nguva dzose nhatu huru uye mbiri tudyo). Zvimwechetezvo, zvakafanira kuti uite nhamburiko yekuita mugove wakaringana wezvikafu zvishanu zvezuva nezuva.
Kudya kwemangwanani kunofanirwa kudyiwa muawa yekutanga yemangwanani. Iyo wachi inotanga kuverenga kubva panguva yaunobuda pamubhedha. Zvakare, hapana anopfuura maawa mashanu anofanirwa kupfuura pakati pekudya kwese. Chekupedzisira, iyo Dhietiti Kudya kunotipa zano rekuti titore tudyo tisati tarara (mukati memaawa maviri apfuura)
Kubatanidza kudya kunovaka muviri nekugara uchirovedza muviri kwakakosha kuti ugare uine hutano uye wakasimba. Iyo Zone Diet inokurudzira kuita zvine mwero asi kusingachinji kurovedza muviri. Kufamba nekukurumidza kwehafu yeawa zuva rega rega muenzaniso wakanaka. Kutasva bhasikoro kana kushambira kunoonekwawo sedzakanaka sarudzo, chero bedzi iwe uchidzivirira overexertion. Sanganisa kurovedza muviri ne5-10 maminetsi esimba kudzidziswa zuva nezuva.